Overhead Squat Assessment: 6 Common Faults & How to Fix Them скачать в хорошем качестве

Overhead Squat Assessment: 6 Common Faults & How to Fix Them

"Before you load the bar... do this."  The overhead squat is the ultimate test of total-body mobility and stability. If you're struggling with depth, balance, or shoulder pain, your body is likely compensating for a specific limitation. In this video, we break down a complete screening tool to help you identify and fix your specific movement "faults".  What we cover in this guide: • The Gold Standard: What a perfect rep looks like from the front and side.  • Fault 1: Heels Lifting. Identifying ankle dorsiflexion restrictions.  • Fault 2: Excessive Forward Lean. Addressing core control and hip flexors.  • Fault 3: Knee Valgus. Fixing knees collapsing inward and weak glutes.  • Fault 4: Toes Turning Out. How to manage deep hip rotator tightness.  • Fault 5: Lumbar Arch. Controlling pelvic tilt for a neutral spine.  • Fault 6: Arm Drift. Unlocking thoracic spine and lat mobility.  • The Final Retest: See the difference the right drill makes.  Key Takeaway: You don't need 20 drills. You need the right drill for the right limitation. 📄 Download the movement screen checklist here: https://drive.google.com/file/d/1ye0F... 🎥 Video Chapters • 0:00 - The Hook: Before You Load the Bar...  • 0:55 - What "Good" Looks Like (Front & Side View)  • 1:39 - Fault 1: Heels Lifting (Ankle Restrictions)  • 2:19 - The Knee-to-Wall Mobility Drill  • 2:53 - Fault 2: Excessive Forward Lean (Core & Hips)  • 3:09 - Fix: Hip Flexor Stretch & Anti-Extension Plank  • 3:35 - Fault 3: Knee Valgus (Knees Collapsing Inward)  • 3:53 - Fix: Glute Bridge & Banded Lateral Walk  • 4:31 - Fault 4: Toes Turning Out (Hip Tightness)  • 4:49 - Fix: Piriformis Foam Roll  • 5:01 - Fault 5: Lumbar Arch (Pelvic Control)  • 5:20 - Fix: Pelvic Tilt Drill  • 6:01 - Fault 6: Arm Drift Forward (Upper Body)  • 6:19 - Fix: Thoracic Spine & Lat Mobility  • 7:41 - Bonus: Hands-on-Head Squat Test  • 8:00 - Final Retest & Summary